Monday 02NOV20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
Open Gym + Outdoor WOD
DAILY MINDSET
“Intention drives behavior.”
If we were to walk into the grocery store with a list of eight items to purchase, we’re in there for 10 minutes.
If we were to walk into the grocery store without a list, we end up walking the isles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert isle.
Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.
Intention is everything.
Metcon
1: Metcon (Time)
Outdoor WOD:
On the 4:00 x 5 Rounds:
200 Meter Weighted Run
20 Alternating Weighted Object Snatches
10 Lateral Burpees Over Weighted Object
Post slowest time to WODIFY
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-10 Warm-Up
10-25: Power Snatches
25-45: Back Squats
30 Seconds Each
Active Spidermans
PVC Pass Throughs
Inchworm to Push-ups
PVC Overhead Squats
Mountain Climbers
PVC Sotts Press
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Strength
1: Power Snatch (Work up to moderate weight. 5×2 @ 70-80%)
2: Back Squat
10 Reps @ 67% 1RM
8 Reps @ 74% 1RM
6 Reps @ 80% 1RM
4 Reps @ 85% 1RM
2 Reps @ 90% 1RM
Rest as need between sets BUT 15 minute time cap for all sets.